Following a healthy insulin resistance diet is important for people who have PCOS, hypoglycemia, or diabetes, or other metabolic disorders. The key to regulating your blood sugar levels is in your diet and necessary medication that is prescribed by your doctor.
If you have insulin resistance, you will need to balance your diet with moderate quantities of foods that have low glycemic indexes (with healthy proteins and fats). A low carb diet such, as the South Beach Diet, is a healthy diet for most people who have insulin resistance. Your health care provider might also recommend a specific diabetic diet for you base on your health needs.
Choosing Healthy Carbohydrates
If you struggle with insulin resistance, unhealthy carbohydrates can make it worse. It is important for you to replace processed and refined carbohydrates including white bread, white rice, processed pasta, and starchy vegetables (such as potatoes) with unprocessed, whole grain carbohydrates including wheat bread and brown rice. The processed, refined carbohydrates have high glycemic indexes, which will increase your insulin resistance. The unprocessed, whole grain carbohydrates have lower glycemic indexes, and will help to regulate your insulin levels when eaten in moderation (and in small portions throughout the day).
Sugary desserts, soft drinks, and alcoholic beverages all contain large quantities of refined sugar, and they should be avoided in order to balance your insulin resistance diet.
Combining Carbohydrates With Proteins and Fats
Healthy carbohydrates should be eaten in combination with healthy proteins and fats, in order to regulate your insulin levels. Moderate portions of lean meats, including chicken and fish, and healthy fats found in olive oil, canola oil, fish oil, and flax seed, should be eaten with small portions of whole grain for optimal health benefits.
Choosing Healthy Vegetables
Healthy servings of non-starchy vegetables, that have low glycemic indexes, should be included in your diet. These include:
Legumes such as beans, peas, peanuts, and soybeans are also healthy for people who struggle with insulin resistance.
Vitamins and Minerals
Some patients who have insulin resistance will also benefit from vitamin and mineral supplements. Your health care provider can recommend vitamin and mineral supplements for you.